Pelvic raises
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Starting position
Lying on your back with your legs bent so that your lower legs are vertical and your feet are on the floor.
The arms are parallel to the body, on the floor.
Procedure
Raise the pelvis as far as possible and hold it in the final position for a moment.
Then slowly lower the pelvis completely.
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Repetitions
1 - 3 repetitions, choose the holding time in the end position so that the pelvis can be put down slowly and in a controlled manner.
Options
If the exercise is done on the bed, a board, for example, can be used as a footrest to support the reduction of fluctuations caused by the
mattress.
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